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  6. Bran raw vs. Chinook salmon

Bran raw vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and Chinook salmon

  • Bran raw has more Manganese, Vitamin B1, Fiber, Iron, Phosphorus, Copper, and Magnesium, while Chinook salmon has more Vitamin B12, and Vitamin B3.
  • Bran raw covers your daily need of Manganese 244% more than Chinook salmon.

These are the specific foods used in this comparison Oat bran, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Bran raw vs Chinook salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran raw
Bran raw
9
:
1
Chinook salmon
Chinook salmon
Contains more Calcium +107.1%
Contains more Iron +494.5%
Contains more Magnesium +92.6%
Contains more Phosphorus +97.8%
Contains more Potassium +12.1%
Contains less Sodium -93.3%
Contains more Zinc +455.4%
Contains more Copper +660.4%
Contains more Manganese +29531.6%
Equal in Selenium - 46.8
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Contains more Calcium +107.1%
Contains more Iron +494.5%
Contains more Magnesium +92.6%
Contains more Phosphorus +97.8%
Contains more Potassium +12.1%
Contains less Sodium -93.3%
Contains more Zinc +455.4%
Contains more Copper +660.4%
Contains more Manganese +29531.6%
Equal in Selenium - 46.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran raw
Bran raw
7
:
5
Chinook salmon
Chinook salmon
Contains more Vitamin B1 +2559.1%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +72.7%
Contains more Folate +48.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +975.5%
Contains more Vitamin B6 +180%
Contains more Vitamin B12 +∞%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin B1 +2559.1%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +72.7%
Contains more Folate +48.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +975.5%
Contains more Vitamin B6 +180%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Chinook salmon
Chinook salmon
Contains more Carbs +∞%
Contains more Protein +48.7%
Contains more Fats +90.3%
Contains more Water +901.5%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Carbs +∞%
Contains more Protein +48.7%
Contains more Fats +90.3%
Contains more Water +901.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Chinook salmon
Chinook salmon
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +141.7%
Equal in Polyunsaturated fat - 2.662
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +141.7%
Equal in Polyunsaturated fat - 2.662

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Chinook salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Chinook salmon Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 25.72g Chinook salmon
Fats 7.03g 13.38g Chinook salmon
Carbs 66.22g 0g Bran raw
Calories 246kcal 231kcal Bran raw
Sugar 1.45g Chinook salmon
Fiber 15.4g 0g Bran raw
Calcium 58mg 28mg Bran raw
Iron 5.41mg 0.91mg Bran raw
Magnesium 235mg 122mg Bran raw
Phosphorus 734mg 371mg Bran raw
Potassium 566mg 505mg Bran raw
Sodium 4mg 60mg Bran raw
Zinc 3.11mg 0.56mg Bran raw
Copper 0.403mg 0.053mg Bran raw
Manganese 5.63mg 0.019mg Bran raw
Selenium 45.2µg 46.8µg Chinook salmon
Vitamin A 0IU 496IU Chinook salmon
Vitamin A RAE 0µg 149µg Chinook salmon
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 4.1mg Chinook salmon
Vitamin B1 1.17mg 0.044mg Bran raw
Vitamin B2 0.22mg 0.154mg Bran raw
Vitamin B3 0.934mg 10.045mg Chinook salmon
Vitamin B5 1.494mg 0.865mg Bran raw
Vitamin B6 0.165mg 0.462mg Chinook salmon
Folate 52µg 35µg Bran raw
Vitamin B12 0µg 2.87µg Chinook salmon
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.288mg Bran raw
Threonine 0.502mg 1.127mg Chinook salmon
Isoleucine 0.668mg 1.185mg Chinook salmon
Leucine 1.374mg 2.09mg Chinook salmon
Lysine 0.76mg 2.362mg Chinook salmon
Methionine 0.335mg 0.761mg Chinook salmon
Phenylalanine 0.908mg 1.004mg Chinook salmon
Valine 0.964mg 1.325mg Chinook salmon
Histidine 0.41mg 0.757mg Chinook salmon
Cholesterol 0mg 85mg Bran raw
Saturated Fat 1.328g 3.214g Bran raw
Omega-3 - DHA 0g 0.727g Chinook salmon
Omega-3 - EPA 0g 1.01g Chinook salmon
Omega-3 - DPA 0g 0.296g Chinook salmon
Monounsaturated Fat 2.376g 5.742g Chinook salmon
Polyunsaturated fat 2.766g 2.662g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chinook salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran raw
68%
Chinook salmon
Minerals Daily Need Coverage Score
195%
Bran raw
63%
Chinook salmon

Comparison summary

Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.886g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $15)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.